When it comes to measuring the nutritional values of food along with their sugar content and glycemic index – particularly in case of diabetics – being clear about the number game is essential for a healthier life. The glycemic index is observed globally by diabetics and weight management enthusiasts alike along with experts recommending disease prevention plans.
The latest in the field of role of glycemic index in controlling blood sugar spikes is the study, presenting the analysis, that individual response to glycemic index values vary so much that it may not be useful in indicating blood sugar response.
Glycemic load is a measure that applies the GI to a portion of food. The glycemic load for a 150-gram serving of baked beans would be 6. Foods with simple carbs that break down easily have a high glycemic index compared to complex carbs that gradually release glucose in the blood.
Usefulness of Glycemic Index
Although diligently following a low glycemic index diet has been known to reduce blood sugar spikes and maintain optimum health among diabetics, it cannot be considered as a sole method to control or manage weight as well.
Overall speaking, the scientific evidence regarding the glycemic index is mixed and does not prove either school of thought or findings completely. However, being a diabetic requires you to make the most of nutritional value of every ingredient.
Based on their glycemic values, foods can be categorized as follows on a scale of 0 to 100:
- High-GI foods (70 or higher): white rice, white bread, pretzels, white bagels, white baked potatoes, crackers, sugar-sweetened beverages.
- Medium-GI foods (56-69): grapes, spaghetti, ice cream, raisins, corn on the cob.
- Low-GI foods (55 and under): oatmeal, peanuts, peas, carrots, kidney beans, hummus, skim milk, most fruits (except those listed above and watermelon).
Apart from monitoring your food items, it is equally important to follow an exercise regime regularly. It is important to remember that while glycemic index values can ditch you, your physical fitness will never fail to give you results in terms of balanced blood sugars and healthy living.
Equally important is monitoring blood glucose levels regularly using a compact glucometer. Ensure that you are recording all readings to discuss with your healthcare provider for the treatment prescribed.